With most gyms and leisure centers nowadays, being equipped with at least one punching bag and the facility to supply bag gloves and a skipping rope, there is no excuse to not learning to maximize the benefits we could get from this great sports invention.

This article aims to teach the novice/intermediate how to approach bag training, provides a sample program and then explains the logic behind the different segments of the program, which in turn allows you to make any necessary adjustments to suit your preference or current fitness levels.

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Steps

Method 1 of 6: The Warm Up

1

Start your warm up with some joint rotations, in order to lubricate your joints and prepare them for the work out.

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2

Start by making circles with your feet and then work your way up through the knees, hips, spine, neck, shoulders, elbows and finally wrists. This serves to increase the production of the synovial fluid which lubricates the joints and makes movement smoother.

3

Grab a skipping rope skip for at least 5 minutes, aiming to increase the number of jumps-in-a-row as you go. Skipping is an excellent low-impact activity to increase your blood circulation and raise you core body temperature. It also helps you work in your coordination, which is an important attribute for bag training and boxing/fitness in general.

Method 2 of 6: The Footwork drills

1

Start circling the bag to the right, feeding a jab for every step or two you take. (2 rounds x 3 minutes with 1 minute breaks)

2

Repeat the same drill above but now substitute the jab for a cross punch. (2 rounds x 3 minutes with 1 minute breaks)

3

Repeat the same drill above but now substitute the cross for a 1-2 combo (a jab followed by a cross). (2 rounds x 3 minutes with 1 minute breaks)

4

Repeat the same drill above but now build the combo to a 1-2-3 (jab-cross-hook). (2 rounds x 3 minutes with 1 minute breaks)

Method 3 of 6: The Speed Drills

1

Stand 2–3 feet (0.6–0.9 m) distance from the bag. Explode forward with a jab and explode back (the clearance). Focus on the speed of action. Execute no more than 5 lunges.

2

Repeat the same drill above but now substitute the jab for a 1-2 combo. Execute no more than 5 lunges.

3

Repeat the same drill above, but now substitute the 1-2 combo for a hook punch. Execute no more than 5 lunges. Focus on the speed of delivery and clearance.

Method 4 of 6: The Strength Drills

1

Stand 1–2 feet (0.3–0.6 m) distance from the bag. Explode against the bag with a cross punch. After each punch bring the bag back to a still state before the next punch. Execute no more than 10 punches. Focus on the power of delivery and back it up with as much momentum and weight as possible.

Method 5 of 6: The Stamina Drills

Repeat the same drill above but now substitute the jabs for cross punches. (5 rounds x 2 minutes with 1 minute breaks)

3

Repeat the same drill above but now substitute the crosses for 1-2 punches. (5 rounds x 2 minutes with 1 minute breaks)

Method 6 of 6: The Cool Down

1

Take 5 minutes to perform some arm circles to help the circulation remove the excess lactic acid that may have formed and accumulated in the muscles.

2

Follow that with slow stretching of your back, shoulder, triceps, and abdominal muscles. This will help minimize the training soreness and speed recovery.

Feet shoulder-width apart, left foot leading. Keep your hands in fists and up in front of you at chin level.

The best punches to use on the bag are:

Jab: a straight line punch with the left hand at face level.

Cross: a straight line punch with the right hand at face/torso level. Because it is with the right hand, it involves rotating the torso for maximum power.

Hook: a round punch with the left hand to face/torso level.

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Tips

Every punch you throw must travel the same pathway back to the starting position. Don’t suffer from lazy punches that "die at the bag".

Never close your stance (bring your feet together); this leaves you potentially vulnerable to being knocked over. Practice keeping a strong stance all the way around!

Every time you move to the right/left, you start the move with your right/left foot, and so forth.

These drills are not for the faint hearted! Work your way up to them, starting with shorter durations and progressing gradually.

Separate the different drills. In the footwork drills, make sure your contact with the bag remains minimal or the bag will sway too much and throw you off your drill. Meanwhile, make sure you apply your full power, momentum, contact and body weight behind every single punch.

If you don't have a punching bag, or can't afford one, you can prop a mattress against a wall. (This is a bit noisy, though)

Warnings

Take it easy in the beginning and build up gradually.

Always use the correct equipment. Never punch the bag without gloves. You don't want to cut your skin open and definitely not pick up anybody else's germs.